Tag: berries

Do you ever wake up in the middle of the night feeling hungry? You could get up and grab a snack, but you don’t want to cheat on that diet you’ve been so faithful to. So here are 5 foods that will help you stay asleep during the night without jeopardizing your diet plan.

1. Turkey

If you’ve had a traditional Thanksgiving meal, you know how ready for a nap you are afterward. Turkey is very filling and also has tons of tryptophan — an amino acid that helps you fall asleep by triggering production of melatonin. You don’t need to fill up on turkey ever night to sleep though. A couple other foods that are high in tryptophan include eggs, salmon, and pineapples.

2. Tart Cherry Juice

The science on this one is mostly the same. Eating tart cherries(or tart cherry juice) boosts your melatonin levels to help you sleep. In a study done involving tart cherries, the researchers found that those who consumed them twice a day stayed asleep and took fewer naps. If staying up in those hump hours of the day are a problem for you, maybe try a cup of tart cherry juice in the morning.

3. Almonds

If trail mix is one of your favorite snacks, you will love this one. Almonds contain a ton of magnesium, a chemical that regulates reactions in your body that help you sleep. It will help improve the quality of your sleep and keep you from waking up in the middle of the night. However, be careful because taking too much magnesium can cause a reaction with some medications.

4. Raisin Bread

Never mind regular bread — raisin bread is where it’s at. Not only does it taste better but it can also help you sleep. Raisin bread is very filling but also safe to eat because it’s filled with plenty of healthy fats and carbs. Since you are less hungry, you won’t wake up as much during the night. The raisins also help lower orexin levels. Orexin is a neurotransmitter in the brain that causes you to get up and get more food. By taking that out of the equation, you will be able to stay asleep longer.

5. Yogurt and Strawberries

Yogurt is known to contain a load of calcium. Disturbances in sleep have been closely associated with calcium deficiency. Research has shown that calcium levels are higher in deeper stages of sleep. Most berries —including strawberries — contain the vitamin B6. A deficiency in B6 has been found hinder the production of melatonin, causing lower quality sleep. To stay asleep and get much-needed rest, eat some yogurt with strawberries mixed in sometime during the day.

Check this out for more on Calcium and Magnesium: http://www.medicalnewstoday.com/releases/163169.php

If you know any other foods that aid sleep, make sure to list them in the comments below!